Regular pilates can help relieve pain in the lumbar spine. Their effectiveness is based on the simultaneous stretching of the tense parts of the back and strengthening the deep muscles that are responsible for the correct position of the spine. Watch the video in which the trainer Monika Cywińska shows pilates exercises to relieve lower back pain.
Pilates exerciseis a real remedy forachesand stiffnessspine . Performing them regularly allows you to strengthen the key muscles responsible for proper posture: the abdominal, gluteal and back muscles. At the same time, apart from strengthening, pilates exercises have a relaxing effect on the tense back. In this way, they stabilize the torso, increase its flexibility and relieve the most overloaded parts of the spine.
To start training, you only need a mat (you can also train on a carpet), a comfortable outfit and a piece of free space. You do not have to worry that the exercises are too difficult and that you will not be able to do them. The entire training is shown on a video in which trainer Monika Cywińska instructs you step by step on how to perform each exercise, and also shares important tips. In addition, descriptions of all exercises are provided below - they can be useful if you decide to train yourself.
Video pilates training for back pain
Pilates training - warm-up
1. Starting position
Stand with your feet hip-width apart, pull your shoulder blades together and pull your shoulders down. Open your chest by lifting the breastbone slightly upwards. Lift the top of your head up, pull your stomach in as if you want to stick it to your spine. Activate the pelvic floor muscles - to do this, imagine there is a small ball deep inside the pelvis. Try to tighten your muscles as if you want to keep her in. Close your eyes and hold this position by taking a few deep breaths. Keep your abs and pelvic floor muscles tense at all times, don't slouch.
2. Head circulation
Then, with each successive exhalation at a slow pace, bend your head first forward, then to the right and left. Repeat the movement several times. Once again, bend your head forward and this time make circular, semicircular movements - back and forth (the chin should be close to the neck). Still keeping his head bowedclench your hands on the back of the head (remember not to slouch). In this position, turn your face towards the right thigh, wait 3-4 seconds, and then repeat the movement to the other side. Then come back to the starting position and exhale, twist your neck hard to the right as if you want to look over your shoulder. Repeat the same inside out.
3. Pelvic activation
Take the starting position again. Place your hands on your hips, bend your knees slightly. Make sure the belly is pulled in. On the exhale, draw your navel up while tucking your tailbone into place. Hold for 2 seconds and then return to the previous position. Do 6 forward-backward repetitions, then move on to hip-side pull-ups - right hip once and left hip. Then do a few circles of the hips, back and forth.
4. Shoulder activation
Staying in the starting position, raise your right hand vertically upwards and your left hand downwards. Alternately lift them up behind your back to feel the work of the shoulder blades. Do not tilt your head and put your hips forward. Then stretch your arms out in front of you (they may be slightly bent) and start extending them to the sides. Try to pull the shoulder blades as much as possible. Don't forget to breathe correctly: inhale as you pull your arms to the sides, exhale as you bring them closer to you.
5. Spine activation
Glue the back wall of the abdomen to the spine, lower the arms along the body. Beginning at the neck, slowly begin tilting your torso forward. Do this gradually, circle by circle, until you have a full bend. Then bend your legs slightly and in the same way, circle by circle, "rolling the spine", come back to a standing position. Repeat the bend 3 times.
Read also: Pilates for a flat stomach - a set of 6 effective exercises
ImportantFor the exercises to work as expected, train at least2 or 3 times a week . Also, don't forget about prophylaxis: avoid bending down (bend your legs instead), lifting heavy objects (if you must, crouch first and then lift the weight), and don't sit in one position for more than an hour. In addition, introduce more exercise into your daily routine - go for walks, to the pool, walk with poles, ride a bike or exercise at home on stationary devices (cross trainer, stepper).
Pilates exercises for back pain
Exercise 1.
Go to your propped kneeling. Make sure your wrists are in a straight line over your shoulders and your knees are just under your hips. Keep your feet shoulder-width apart. Pull your stomach in and assume a neutral spine position. Do not twist your head or lower it down - foreheadis aimed at the floor. From this position with the exhale, stretch your right arm forward and your left leg backward. Hold this position for a second, put your leg and hand on the floor, then repeat the movement stretching your left arm forward and right leg back. As you move, focus on keeping your back in a neutral position. Repeat the exercise 10 times (5 on opposite limbs).
Exercise 2.
Return to propped-up kneeling. Extend your palms one length forward. Then rest your torso on your forearms. Shoulders should be in a straight line above the elbows, knees slightly bent and resting on the floor. Pinch your shoulder blades together and firmly move the back wall of your abdomen towards your spine. If the exercise is too easy for you, you can jerk your toes up, lift your knees off the floor, and move to a full plank. Remember that in this position your whole body should be in a straight line, parallel to the ground. Don't raise your hips too high or lower them. Hold for 15-20 seconds.
Exercise 3.
Go to the side-lying position. Support yourself on the right forearm - make sure that the arm is exactly above the elbow. Bend your legs at the knees so that your feet, hips and shoulders are in line. Pull your stomach in. Inhale, lift your hips and extend your left arm up. Turn your torso without lowering your hips while exhaling and put your left hand under your right shoulder. Inhale and lift your hand up again. Follow the moving hand with your eyes. Do 10 repetitions.
Exercise 4.
Lie on your back, bend your legs at the knees, put your arms alongside your body. Keep your feet hip-width apart. Contract your abdominal muscles and gradually, vertebra by vertebrae, lift your torso up from your buttocks until you reach your shoulders. In the final phase of the movement, the thighs and torso should be in line (don't push your hips too high). Extend your arms and bring them over your head. Hold for 1-2 seconds, and then slowly, vertically, place your spine on the mat until your entire back and hips are pressed against the ground. Place your arms alongside your body again. Breathe out when you lift your torso, and when you put it down, breathe in. Do 5 repetitions.
Read also: Exercises for the back - 10 exercises to strengthen the back muscles
This will be useful to youRelaxing exercises
Between strengthening exercises, you can do some relaxation exercises that will stretch your spine and relieve tension in your lower back.
1. Sit on your heels, put your torso on your thighs, and extend your knees to the sides. Stretch your arms out in front of you and lengthen your spine, trying to reach as far as you can with your arm. Wait a dozen or so seconds. Pull your stomach in and roll your spine to straighten your back.
2. Sit on your heels, put your torso on your thighs. Extend your arms along the body. Touch your forehead to the floor. Breathe. Stay in this position for 10-15 seconds. Inhale, bring your navel to your spine and, circle by circle, raise your torso until your back is straight.
3. Lie on your back, bend your legs and bring them to your chest. Place your hands in your lap and start rocking slightly from side to side.
Exercise 5.
Stay lying on your back with your legs bent. Clap your hands behind your head. Glue the lumbar spine to the floor. As you exhale, lift your shoulders up and reach with your extended arm up to the opposite knee. It is important not to tear the elbow of the bent arm off the ground when making a short action. Inhale and go back to lying position. Repeat the same on the other side. Do 8 repetitions in total.
Exercise 6.
Lying on your back, lift one leg up and straighten it (the other leg remains bent). Place your hands alongside your body. Make small circles in the air with your raised leg. Remember to tighten your abdomen strongly and press the lumbar spine to the ground. Do 8 repetitions (circles) with one leg, then move to the other.
Exercise 7.
Do exercise 8 by switching sides (lie down on your left side this time).
Exercise 8.
Sit cross-legged. Straighten your back, pull your stomach in, pull your shoulder blades down. Inhale, turn your torso to the right and touch the floor behind you with your fingertips. Place your left hand on your knee, looking behind you. Stay in this position for about 20 seconds. Do the same inside out.
Exercise 9.
Without changing the starting position (cross-legged), tilt your torso slightly to the right and put your arms on your arms. Raise your left arm upwards in a semicircular motion and pull it out strongly to the right. Feel the stretching of the left side. Hold for 15 seconds and repeat the same exercise inside out.
Exercise 10.
At the end of training, repeat exercises 8 and 9 again.